Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C	0%	0%	100%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C	Recommended Dietary Allowance
Energy	3.83% 111kcal	0.14% 3.97kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	0.95% 1.23g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	0% 0g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	0% 0g	38g per day for Men 19-50 years
Protein	22% 12.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	173% 156mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C	Recommended Dietary Allowance
Calcium	13% 131mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	2.2% 0.02mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	30.3% 2.42mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	13.3% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.8% 194mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	1.5% 51.6mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	0% 0mg	11mg per day for Men 19-50 years
Water	9.73% 360g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C.
• Both Cooked Chopped Frozen Broccoli and Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C:

• 14 ounces of Cooked Chopped Frozen Broccoli have 33 times more Calcium, 6.8 times more Copper, more Iron, more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus, 10.9 times more Potassium and more Zinc than Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C.
• Both Cooked Chopped Frozen Broccoli and Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C contain similar levels of Water per 14 ounces.
• 14 ounces of Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Omega 3, 17.3 times more Carbohydrate, more Sugars, more Fiber and more Protein than Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C.
• 14 ounces of Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C provide inadequate amounts of Energy and Omega 6 in 14 ounces.